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Yoga Exercise Help In Relieving Pelvic Pain

How Does Yoga Treats Pain Near The Ball & Socket In Pelvis

Unless you have a problem in your sacral bone at the base of your spine (which is highly unlikely) the trouble would most likely be in your Gluteus maximus, the thick, broad mass of flesh that is the largest as well as the most superficial muscle in the human body. This muscle is responsible for the posture of the torso. Over time, all the cells, which include muscles and bones of our bodies, undergo wear, tear and degeneration. It is only natural that we suffer some aches and pains from time to time. But even this can be handled with a little help from Yoga. In your case, there are two things you could do.

The Pelvic Tilt

This is a typical therapeutic exercise that helps strengthen the abdominal and pelvic muscles. It also helps stabilize posture. The best part is that, the Pelvic Tilt is often used in early phases of rehab by Physical Therapists, when it is felt that the patient can start exercising safely.

How To Do The Pelvic Tilt

• To get started, lie on your back, bend your knees and place your feet on your mat. The natural curve of your lumbar spine in your lower back should be a little elevated from the floor.
• With a gentle exhalation, swing your hips forwards. Don’t let your buttocks lift off the Yoga mat; instead your lower back should bear down into your mat. You are essentially taking the curve out of the lower back. (If your pelvis were a bowl of liquid, as you tilt it, the liquid would spill to your belly.)
• After a couple of breaths inhale deeply and return to where you started.
• Do this exercise 3 – 4 times, and then increase the number of repetitions with practice.

Supported Pigeon Pose – Salamba Kapotasana

• To get started with the pose sit on your mat, legs stretched out in front of you. Now, fold your right leg at the knee and position your heel beneath your groin.
• Place your palms on the floor, on either side of you and, with the support or your hands, rise up and take your left leg behind you on your mat. Straighten and give a good stretch to your left leg right up to your big toe.
• Keep your hands on your mat in front of your right leg to set your balance.
• Next, take your hands to your hips. This might be a little difficult so, for balance, you may place one hand on your hip and the other on your mat. This will ensure a stretch around your shoulders.
• Alternately, (or after some days’ practice) you may stretch on one hand and then raise both hands above your head.

Both the exercises should help relieve your pelvic pain. You should only start or resume other Yoga practices once you have overcome this problem.

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